Chicken breast, NS as to cooking method, skin not eaten
Common food
Photo: Wikipedia
This is the lean, protein-packed foundation of countless meals: a skinless chicken breast, cooked simply (grilled, baked, or poached) to highlight its mild, clean flavor and firm, dense texture. With virtually zero fat or carbs, it's a pure protein source that acts as a blank canvas for any sauce or seasoning. Its nutritional profile is defined by high-quality protein with minimal calories.
Calorie split: 78% protein · 0% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and reliability—it absorbs marinades and spices beautifully and provides a consistent, healthy protein boost to any meal. It's a dietary staple for athletes, home cooks, and anyone seeking a lean, satisfying protein source.
⚠️ Watch-outs & how to enjoy it better
Overcooking is its biggest enemy, leading to a dry, chalky texture that can make it unpalatable. To counteract this, use a meat thermometer (aim for 165°F/74°C), brine it before cooking, or slice it thin against the grain after resting. Its mild flavor can also be perceived as bland without proper seasoning or a flavorful sauce.
Key benefits
- Excellent source of complete, high-quality protein for muscle repair and sati.g
- Very low in fat and calories, making it ideal for calorie-controlled diets.
- Contains niacin and B vitamins essential for energy metabolism.
- Naturally free of carbohydrates and sugars, suitable for low-carb diets.
- A versatile, lean protein base for countless global cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single, average-sized skinless chicken breast provides more than half of the daily protein requirement for most adults.
Full nutrition (USDA data · scales with serving)
| Water | 67.8 g |
| Energy | 144 kcal |
| Protein | 28.0 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 246 mg |
| Potassium, K | 284 mg |
| Sodium, Na | 328 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 23.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 9.6 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 59.8 mg |
| Vitamin B-12 | 0.27 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.86 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.69 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 86.0 mg |
Amino acid profile (per 100g)
Estimated from Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled — USDA does not publish this profile for Chicken breast.
| Tryptophan | 0.39 g |
| Threonine | 1.4 g |
| Isoleucine | 1.5 g |
| Leucine | 2.5 g |
| Lysine | 2.9 g |
| Methionine | 0.79 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.4 g |
| Proline | 0.97 g |
| Serine | 1.2 g |
FAQ
Why is my chicken breast always dry?
It's likely being overcooked. Use an instant-read thermometer to pull it at 165°F (74°C), let it rest for 5-10 minutes before slicing, and consider brining or pounding it to an even thickness for more even cooking.
Is chicken breast healthy for weight loss?
Yes, it's one of the best foods for this goal. It's extremely high in protein, which promotes fullness, and very low in calories and fat, helping you maintain a calorie deficit without feeling deprived.
How can I add flavor without adding fat or calories?
Use acid-based marinades (lemon juice, vinegar), dry spice rubs, fresh herbs, or low-sodium broths. Cooking methods like grilling or broiling can also add a desirable char and depth of flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.44 kcal/g · 78% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.